06/17/2026
Are you feeling the Fondo itch? 🚲 Whether you’re tackling the 25K, 50K, or the big 100K, the secret to a great finish line feeling isn’t just riding more, it’s riding smarter.
We’ve put together a "Build & Balance" weekly template based on core endurance principles. You don't need a pro coach to start seeing gains; you just need consistency and a plan.
The Weekly "Build & Balance" Template:
Mon: Rest & Recovery. Complete day off or 20 mins of light stretching/yoga. Your muscles grow while you rest, not while you ride!
Tue: Interval Day (The "20% Intensity"). Choose a 60-minute ride. Include 3 sets of 8-minute "hard efforts" (a pace where you can only say a few words at a time), with 4 minutes of easy spinning between each.
Wed: Recovery Ride. 45–60 minutes at a "conversational pace." You should be able to hold a full conversation without gasping. This builds your fat-burning engine.
Thu: Strength & Core. 20 minutes of off-bike work (planks, squats, lunges). A strong core prevents back pain on those long 100K hauls!
Fri: Rest or Easy Spin. 30 minutes of light spinning if you’re feeling great, or take the day off.
Sat: The Long Ride. This is your primary endurance builder. Start at 90 minutes and add 15 minutes each week. Focus on steady, consistent effort.
Sun: Active Recovery. A casual 45-minute spin, a walk, or swimming. Keep it fun and low-stress.
Training Tip: The "3-Week Build" Rule—Increase your Saturday long ride duration for 3 weeks, then on the 4th week, cut your total volume by 30% to let your body fully recover.
Don't forget to register early before prices go up!
https://www.bikesignup.com/Race/Register/?raceId=175179
Tell us: Which distance are you signed up for this August? Drop a "25K," "50K," or "100K" in the comments so we can cheer you on! 👇